QOTD: kebab or skewer? After much research (err…2 seconds of Googling), it’s confirmed: this cilantro sauciness oozing over grass-fed steak is in fact ON a skewer, but this “dish” is actually a steak KEBAB. You’re welcome. You are now appropriately informed enough to kick off grilling season! Seriously, where the heck did May go? Oh, that’s right it was washed away by all that rain in Texas. Anywho, onto sunnier times and Memorial Day weekend! Because it’s the official kick-off of grilling season, I’m sharing some of my favorite grilling recipes with my favorite people: YOU. Read on for all the kebabs and dips your taste buds desire.

In the Midwest, Memorial Day weekend always meant the start of summer and grilling season….at least for the last 30 or so years of my life (a lady never reveals her age). Now that we’re in Texas, grilling season seems to be year-round. In fact, come summer it might just be too dang hot to grill. So I’m making the most of the here and now…and that starts with some more inventive grilling recipes. Because…burgers are great and all, but even the best burgers get old. Amiright?

My latest obsession? Kebabs!

What’s got me head over heels for kebabs?

1.) I bought a ton of skewers and need to figure out what to do with a lifetime supply
2.) meat cooks so much faster when in bite-sized pieces
3.) skewers are perfectly portioned to avoid over-eating
4.) they’re loaded with protein and cut down on the carbs
5.) and they’re super versatile (heyyyy vegetarians, I got you)!

Starting to see the magic? Oh, and bonus reason: rain ain’t got nothing on kebabs because those babies can be baked, too! In fact, I made the Mediterranean Meatball Skewers (below) in the oven last week. I paired ’em up with some roasted broccoli and brown rice for easy lunches all week long.

Back to that grill though…while I’m no guru, I’ve learned a thing or two along the way. Here are a few gems of knowledge so you can skewer like a master, too.

Skewering Tips

1.) Soak ‘Em Real Good: If using wooden skewers, it’s always best to soak them in water for 10-30 minutes before grilling to ensure the wood doesn’t burn. However, bamboo skewers have a higher heat tolerance, so you *might* be fine if you’re in a pinch.
2.) Bring That Meat To Room Temp: When you’re ready to grill, take the meat out of fridge and allow it to reach room temperature. This will ensure the meat cooks more quickly and doesn’t get too tough. If you put cold meat on the grill, it will take longer to reach the appropriate cooking temperature and could dry out or toughen the meat.
3.) Marinading IS Worth It: ever had a piece of grilled chicken or a steak that was just so juicy and flavorful? And maybe you assumed it was the cut, quality or how it was cooked. Could be. But I’m guessing the magic was in allowing a marinade to slowly soak into the meat. A general rule of thumb is about two hours for most marinades. And always marinade in the fridge for food safety.
4.) Double Up the Skewers: I like to double up the skewers to allow the kabobs to lie flat on the grill and ensure to that nothing falls off. This works especially well for more delicate foods like fish.
5.) Equal Parts, Equal Cook: To ensure equal cooking, cut the pieces of meat and vegetables into similarly sized pieces. That way, the vegetables won’t scorch. Or, cook the meat and vegetables on separate skewers.

And we all know no barbecue is complete without…dips! I like to have an assortment of flavorful dips and fresh veggies to keep hunger at bay. This is also a great way to get in some filling fiber to avoid over-eating while you’re waiting for all the grillables (speaking from experience here). Two of my favorite homemade dips are a Roasted Red Pepper Cashew “Hummus” and Sweet Pea and Parmesan Dip – both are great for veggies…or for dunking those kebabs. Because dunkers always have more fun

Ready to fire up the grill? Dive in below.

STEAK AND SUMMER SQUASH KEBABS WITH CILANTRO SAUCE
Makes: 8 skewers

Ingredients:
– 2 lbs of steak, cut into 1-inch pieces
– 1 8-ounce carton of baby bella mushrooms, cut in 1/2
– 2 zucchini, cut into 1/4 inch slices
– 2 summer squash, cut into 1/4 inch slices
– 1 bunch of fresh cilantro
– 1 small onion, peeled
– 2 cloves of garlic, peeled
– 1 green chili pepper such as a Anaheim or Hatch chili pepper, seeds and stem removed
– 2-inch piece of ginger, peeled
– 1 1/4 tsp salt
– 1 lime
– 3-5 T olive oil

Directions:
Step 1: Prepare the cilantro sauce by placing the cilantro, onion, garlic, chili pepper, ginger, salt and juice of the lime in a food processor. Chop until a paste forms then add olive oil until you achieve your desired consistency.
Step 2: Place half the cilantro sauce in a gallon-sized plastic bag. Add the steak pieces to the bag and massage to cover each of the pieces. Place in the refrigerator to marinade for up to 2 hours. Place the remainder of the sauce in a small bowl in the refrigerator. Soak your skewers at this time in a few inches of water – I use a 9×13 cookie sheet or baking pan.
Step 3: Once the steak has marinaded, remove from the fridge and thread onto the skewers, alternating with pieces of zucchini, summer squash and baby bella mushrooms.
Step 4: Spray olive oil on the grill and place skewers 1-inch apart. Grill the skewers for 8-10 minutes, turning every 2 minutes. Enjoy with additional sauce!

LEMON SALMON SKEWERS WITH KALE WALNUT PESTO
Makes: 8 skewers

Ingredients:
Salmon Skewers
– 2 lbs of salmon, skin removed and cut into 1-inch pieces
– 1 lemon, thinly sliced
Kale Walnut Pesto
-1 bunch of curly kale, stems removed
-1 bunch of basil, about 1 C
– 1/4 C walnuts
-1 lemon
-1 garlic clove
-1/2 C of extra virgin olive oil
-salt and pepper to season
-optional 1-2 tsp nutritional yeast
Directions:
Step 1: Make the sauce by placing all the Kale Walnut Pesto ingredients in a few processor. Pulse for a chunkier consistency or puree for a more liquid pesto. Taste and add more olive oil, salt or pepper to achieve desired flavor and texture. You will have plenty of extra and this will keep in the fridge for a week. Place in a small bowl, cover and refrigerate.
Step 2: Option to marinade the salmon by placing half the pesto in a gallon plastic bag with the salmon pieces. Massage to cover each of the pieces and place in the fridge for up to 2 hours. Soak your skewers at this time in a few inches of water – I use a 9×13 cookie sheet or baking pan.
Step 3: Thread the salmon pieces onto two skewers per kebab, alternating between salmon and the lemon slices.
Step 4: Spray olive oil on the grill and place skewers 1-inch apart. Grill the skewers for 8-10 minutes, turning every 2 minutes. Enjoy with additional sauce!

Mediterranean Meatball Skewers
Makes: 8 skewers

Ingredients:
Meatballs
– 1 lb of ground turkey
– 1/2 red bell pepper, small diced
– 1/4 C red onion, small diced
– Handful of fresh spinach
– 1/4 C feta cheese
– 1/4 C panko bread crumbs
– 3 cloves of garlic, minced
– 1 egg, beaten
– 1/2 tsp salt
– 1/2 tsp pepper
– 1/2 tsp oregano

Skewers
– 1/2 red onion, cut into 1-inch wedges
– 1/2 red bell pepper, cut into 1-inch wedges

Directions:
Step 1: If making in the oven, pre-heat to 350 degrees Fahrenheit. Add all of the meatball ingredients to a medium mixing bowl and massage with your hands to combine. Roll into 1-2 inch balls and place on a lightly greased piece of tin foil on top of a cookie sheet.
Step 2: Thread the meatballs onto pre-soaked skewers, alternating between the meatballs, red onion wedges and red bell pepper wedges, leaving at least 1-inch at the ends of each skewer to be able to turn the skewers.
Step 3: If baking in the oven, place the cookie sheet in the middle rack for 30 minutes, flipping the skewers mid-way through the cook time. If grilling, spray olive oil on the grill and place skewers 1-inch apart. Grill the skewers for 8-10 minutes, turning every 2 minutes. Enjoy with the Roasted Red Pepper Cashew “Hummus” below!

Roasted Red Pepper Cashew “Hummus”
Makes: 1 mason jar

Ingredients: 
– 1 red bell pepper, roasted (I bought a jar from Trader Joe’s)
– 1 C raw cashews soaked overnight in the fridge
– 1/2 C of water
– 1 clove of garlic (or 1 tsp of jarred, minced garlic)
– 1 tsp smoked paprika
– 1 tsp nutritional yeast
– 1/2 tsp salt
– freshly ground black pepper, to taste
– optional: 1 scoop of Vital Proteins Collagen Peptides

Directions:
Make the roasted red pepper crema by adding all of the ingredients to a food processor. Pulse until the texture is creamy, adding more water if the mixture is too thick. Enjoy with fresh vegetables, crackers or kebabs!

Spring Pea & Parmesan Dip
Makes: 1 mason jar

Ingredients: 
– 10 oz fresh peas from the pod (option to defrost frozen peas)
– 1 garlic clove, minced
– 1/2 C grated Parmesan cheese
– 1 tsp salt
– 1/4 tsp pepper
– 1/3 C extra virgin olive oil

Directions:
Make the dip by adding all of the ingredients to a food processor. Pulse until the texture is creamy, adding more olive oil if the mixture is too thick. Enjoy with fresh vegetables, crackers or kebabs!

Fingers crossed for sunny skies everywhere this Memorial Day weekend!

The post Sun’s Out, Skewers Out! appeared first on The Shooks Life.

It’s Day 6 of January Whole30 and by this point, the shiny newness is starting to wear off and you’re wondering – how will I literally survive? Reality check: these are first world problems, friends and YOU WILL SURVIVE. The challenge is only 30 days. And at some point, you’ll reach that breakthrough point when you actually BELIEVE yourself when you say, “I got this!”. Last week I shared some of the basic rules of Whole30, a meal plan and some recipes to get you started. This week, I’ll share some further tips along with the remaining recipes from the meal plan to help you over the hump. Read on for the tips, tricks and recipes.

Here we are in week 2 of January Whole30. We’ve all got some skin in the game now, so it would be THE WORST to quit now. You figured out what was in and what was out. You made it through the weekend and maybe even uttered, “no thanks” at some social events. If you’re still questioning your willpower, YOU ARE NORMAL. Even the second time around, I found myself going to bed a little hungry the first two days because I sorta forgot the QUANTITIES of foods YOU GET TO EAT when you’re eating so healthfully. Here are a couple of things to keep in mind to retain your sanity:

SURVIVAL TIPS: PART TWO
1. KEEP IT SIMPLE: Yes, Whole30 is dependent on planning ahead and meal prepping. But it’s nearly impossible to meal prep every meal, every snack, for every day. Especially complicated recipes. Make some of the more time-consuming recipes on the weekends and save the easy ones like sheet pan meals for the weekdays when you won’t have as much time. Dinner is probably the easiest thing on this program: chicken/fish/eggs with vegetables with different seasonings/marinades. Easy. Don’t make it hard on yourself.
2. DOUBLE IT UP: During the week, make lunchtime a breeze by doubling whatever you make for dinner the night before. It adds some variety so you aren’t eating the same meal prepped meal every day. And it doesn’t take that much extra time. Dinner, and lunch: done.
3. NEVER LEAVE HOME WITHOUT A SNACK: I repeat, NEVER leave home without snacks on hand. This is the danger zone. Make sure your kitchen, your purse or man bag (no judgment) and desk drawers are loaded with snacks so that you don’t make bad choices.
4. SWITCH IT UP: Last week I recommended identifying your MVF’s (most valuable foods) to always have on hand, but be careful to ensure you’re not eating to much of the same things. You need to keep in mind getting a balanced diet, too. For example, it can be super easy to eat gobs of almonds or dried fruit because they’re easy, filling and most importantly, compliant. Remember that nuts are high in calories and dried fruit (even the unsweetened kind) is high in sugar. Throw in some fresh fruit or vegetables, which contain more water and fiber to keep you full longer.
5. HAVE FUN WITH IT!: Think of this as an opportunity to try a bunch of foods that you otherwise wouldn’t have picked up. Last year, I’d never tried papaya and OMG what an amazing dessert on its own. This week, I picked up a persimmon. I have no idea what I’m going to do with it. Like, no idea. If you have ideas, let me know. That’s the fun in this: discovery and perhaps learning some culinary skills, too.

Let’s revisit tip #1: KEEP IT SIMPLE. Since most of us can’t meal prep everything, rely on some pre-packaged items to help you get through. Here are a few of my staples:

WHOLE30 COMPLIANT PACKAGED GOODS (from left to right):

–Sun-Made Raisins: These golden raisins are like nature’s candy without added sweeteners. They’re easy to take with you on the go when your blood sugar gets low. Just be careful not to overdo it on dried fruit, especially if you’re trying to get rid of a nasty sugar habit. Trader Joe’s also has a number of dried fruits without added sweeteners. I like the apricots and mangoes.
–Larabars: These protein bars are made with simple, wholesome ingredients like dried fruit, nuts and spices. My favorite is this variety pack of mini cashew cookie and apple pie bars, which are only 100 calories each. Make sure to read the label though since the versions that include chocolate or peanuts are not compliant.
–RX Bars: These are more substantial protein bars (200-300 calories) that are made with egg whites, dates, nuts and seasonings. Again, make sure to check the labels since the versions containing chocolate, peanuts and maple syrup are not compliant.
–RX Nut Butters: These single serve almond butters with egg whites are a life saver on the go. I’ll eat the packet by itself pre/post workout or with an apple or banana.
–GT’s Kombucha: There is some controversy whether kombucha, a fermented tea, is actually Whole30 compliant. It is as long as sugar isn’t added after the fermentation process. I won’t go into the grave details, but for the official word from the Whole30 program, read this article. GT’s Kombucha has a number of varieties that are compliant. I like to drink this on a Friday or Saturday night since it tastes and feels a little like a not-so-sinful cocktail and is also beneficial for gut health.
–Blue Diamond Almonds: Almonds are an easy, protein-rich snack in between meals that can also feed a cravy for something crunchy and salty.
–NutPods: Drinking black coffee was one of my biggest fears doing Whole30 the first time around. You might say I’m someone who likes coffee with my cream. After many trials and tribulations with a variety of plant-based creamers that didn’t cut it, Nut Pods made the cut. This creamer is made from almonds and coconuts without any added sugars.
–Wholly Guacamole: these single serve cups of fresh guacamole are one of my life hacks. It takes your average sweet potato hash next level and dare I say that guac with carrots might be better than guac and chips? By the end of Whole30, you might be a believer too.

This list isn’t exhaustive by any means, but includes some of my favorites. Leave a comment if you have any other recommendations or questions. Otherwise, read on for the meal plan and recipes.

For the days when you do have time to meal prep or cook, here’s a look again at my Whole30 diet plan for week 1. I shared a few of the recipes in my past post and FINALLY the day has arrived – the remaining recipes! Hope these give you renewed hope for your Whole30. Or for you pro’s, a fresh take on the program!

Chorizo Zucchini Boats:
Serves: 4
Ingredients:
-2 large zucchini
-10 oz of chorizo
-1 bell pepper, diced
-1/2 onion, diced
–Wholly Guacamole or homemade guacamole
-optional: salsa verde from a jar and cilantro for garnish

Directions:
Step 1: Pre-heat the oven to 350 degrees Fahrenheit and lightly coat a sheet pan with olive oil. Make the zucchini boats by slicing each lengthwise in half and trimming the ends. Then, using a spoon, scoop out the pulp along the center, leaving about a 1/2 inch rim around the edge. Option to toss the pulp, or small dice it to add to the sauteed bell pepper mixture you’ll make in step 3. Place the zucchini halves on the sheet pan, flesh side up.
Step 2: Cook the chorizo by adding it to a medium saute pan over medium heat on the stove top. Use a spatula to crumble the mixture, stirring occasionally until browned. Once cooked, place in a separate bowl.
Step 3: Make the vegetable saute by adding the chopped bell peppers, zucchini pulp and onions to the same frying pan you used to cook the chorizo. If it’s dry, add some olive oil. Cook over medium heat until the vegetables are softened the onion translucent. Remove from the heat.
Step 4: Assemble the zucchini boats by spooning the cooked chorizo into the zucchini halves. Place in the oven for 25-30 minutes, or until a fork can easily pierce the flesh of the zucchini. Remove from the oven, then spoon some of the cooked bell pepper mixture over the zucchini boats. Top the boats with guacamole and optional salsa verde or cilantro.

Pumpkin Chia Pudding
Serves: 3
Ingredients:
– 1 C of Libby’s Pumpkin Puree (about 1/2 the can)
– 1 1/2 C of unsweetened vanilla almond milk
– 1/4 C of chia seeds
– 1/2 tsp of pumpkin pie spice
-optional toppings: bananas, whipped coconut cream, pecans

Directions:
Step 1: Make the chia pudding by placing the pumpkin puree, almond milk and pumpkin pie seasoning in a large glass mason jar or bowl. Stir to combine. Add the chia seeds and stir again. The chia seeds will very quickly start to bind together, which is why I like to ensure all the other ingredients are mixed together before adding the chia seeds. Place the mason jar or bowl in the fridge overnight.
Step 2: Remove from the fridge and enjoy as-is. Or, make a single serve parfait as shown by layering 1/3 of the pumpkin chia pudding in a bowl and topping with 1/2 sliced banana, handful of pecans and whipped coconut cream (check my prior post for the coconut cream recipe used on the sweet potato toast).

Kale Basil Pesto Gnocchi Bowl with Roasted Vegetables
Serves: 2

Ingredients:
Kale Walnut Pesto
-1 bunch of curly kale, stems removed
-1 bunch of basil, about 1 C
– 1/4 C walnuts
-1 lemon
-1 garlic clove
-1/2 C of extra virgin olive oil
-salt and pepper to season
-optional 1-2 tsp nutritional yeast
Gnocchi
-1 package of Trader Joe’s Cauliflower Gnocchi
Roasted Vegetables
-1 lb of Brussels sprouts, trimmed and halved
-3-4 rainbow carrots, peeled and chopped into medallions
-salt and pepper to season

Option to add smoked salmon to the bowl, as shown.

Directions:
Step 1: Pre-head the oven to 400 degrees Fahrenheit. Drizzle a sheet pan with olive oil and place the trimmed veggies on the pan. Season with additional salt, pepper and olive oil, tossing to coat. Place in the oven to roast for 30 minutes, checking and stirring after the first 15 minutes. Remove from the oven. 
Step 2: Make the pesto by placing all the ingredients in a few processor. Pulse for a chunkier consistency or puree for a more liquid pesto. Taste and add more olive oil, salt or pepper to achieve desired flavor and texture. You will have plenty of extra and this will keep in the fridge for a week. Great to use on fish, chicken and pasta.
Step 3: Make the gnocchi by following the stove top directions. When adding the water, add a few heaping spoonfulls of the pesto to achieve your desired coating.
Step 4: Assemble the bowl as shown with option for additional pesto on top and smoked salmon for protein.

Egg Cups
Makes: 12 cups or 6 servings

Ingredients:
Egg Base
-10 pasture-raised eggs like those from Vital Farms
-1 1/2 tsp of salt
-1/2 tsp of black pepper
Variations
-Kale Basil Pesto & Sundried Tomato
-Bacon & Spinach
-Broccoli & Not So Cheddar (Nutritional Yeast)
-Chorizo & Bell Pepper

Directions:
Step 1: Pre-heat the oven to 400 degrees Fahrenheit. Grease a muffin pan or use silicone baking cups. Make the egg base by cracking the eggs in a large mixing bowl. Add the salt and pepper. Whisk the eggs to combine.
Step 2: Choose your mix-ins and add your desired amount to the base egg mixture. For bacon, assume about 1/2 strip, crumbled, per cup. For chorizo, assume 1 T per cup. For nutritional yeast, assume about 1/4 tsp per cup. Feel free to change up the ratio and ingredients as you see fit.
Step 3: Fill each of the cups about 2/3 full with the egg mixture. Place in the oven for 12-15 minutes or until the eggs are set. Remove from the oven to cool. Noe that the eggs will puff up in the oven and then deflate once they are removed. Don’t fret! Enjoy on their own or with some hash a fresh fruit for a full meal. Assumes 2 cups per serving.

Cauliflower Mash (yes, it’s green because I made it with broccoflower, below!)
Serves: 4

Ingredients:
-1 head of cauliflower, trimmed and cut into florets
-3 T ghee
-1 tsp salt
-1/4 black pepper

Directions:
Step 1: Steam the cauliflower by bringing about 1-inch of water to a boil in a large pot with a steam insert. Add the cauliflower once the water is boiling, cover the pot. Allow to steam for about 15 minutes, or until the florets are soft when pierced with a fork, but not completely falling apart and mushy (very technical). Remove the cauliflower and reserve about 3/4 of the water from the pot.
Step 2: Place half the cauliflower in a food processor with 1/4 of the steamed water. Puree until smooth. Add the remaining cauliflower, butter and salt. Continue to puree, adding water as needed. The goal is to add as little water as possible since you don’t want soup, so you likely won’t need the full 3/4 C. Once the desired consistency, enjoy!

Note: ICYMI, the picture is green because I made this version with a hybrid of cauliflower and broccoli called Broccoflower. Recipe does not change with regular cauliflower. It can also be fun to make this with other colored cauliflower for various holidays like purple for Easter!

That’s a wrap on my Whole30 Survival Guide! If you have any other questions, feel free comment below. We’re all in this together, so let’s share the knowledge too. Keep calm and Whole30 on, friends! # Whole30 Diet Plan

The post Whole30 Survival Guide: Part Two appeared first on The Shooks Life.